general warmup (15 minutes)

Americanas x 30 reps

inside mills x 15/15 reps

Gama casts x 20/20 reps

2 hand slash x 12/12 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 5 reps x 5 sets

conditioning/accessory work (1 round)

double club snatches x 15 reps

1/2 kneeling double club  flys x 20 reps

1/2 kneeling wide stance double club chest press x 12 reps